Today we will see how to prepare delicious and light stuffed tomatoes with rice using brown rice and deamidated [suitable for those suffering from hyperglycemia].
Rice and glycemic index, which to choose? Also: how to deamidate the rice.
I chose a parboiled brown rice specifically ‘parboiled brown rice with more taste and fiber cooking 10 minutes’ and I deamidated it.
Tomatoes
I used medium-sized smooth round red tomatoes, ripe but firm so they can be easily hollowed out and maintain their shape.
I marinated the rice with the seasoned tomato pulp, added some grated cheese to bind, and stuffed the tomatoes.
With the deamidation process and marination, the rice is ready to complete its cooking directly in the oven.
You can complete the cheese with mozzarella or replace the cheese with tuna to transform the stuffed tomatoes with rice into a single dish that combines the characteristics that distinguish a balanced meal in a single course.
- Difficulty: Easy
- Cost: Economical
- Rest time: 3 Hours
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 5.6 oz parboiled brown rice (10' cooking)
- 6 smooth round red tomatoes (medium-sized, ripe but firm)
- 1 pinch salt
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed basil
- as needed parsley (chopped)
- as needed oregano
- as needed capers in salt (optional)
- 1.4 oz parmigiano reggiano (grated)
Tools
- 1 Strainer
- 1 Bowl
- 1 Baking Dish
- 1 Parchment Paper sheet
Preparation
Brown rice
Rinse the rice to partially remove the starch, then:
• soak the rice in a bowl in cold water for 2 hours;
• stir occasionally;
• change the water a couple of times;
• rinse it thoroughly under running water before using.
Once the deamidation process is complete, drain the rice thoroughly by pouring it into a strainer.If you taste a grain, you will feel like eating rice that has undergone a first cooking.
Wash the tomatoes thoroughly.
Cut off the stem end which you will use as a lid.
Gently hollow out each berry using a knife and a teaspoon, collecting the pulp in a bowl.
Season the hollowed tomatoes with a pinch of salt and turn them upside down.
Pass the pulp through a strainer using a spoon.
Season with:
• a pinch of salt;
• a pinch of pepper;
• basil leaves;
• chopped parsley;
• a handful of oregano.… Sicilian style
Rinse and squeeze a handful of capers and finely chop them with a knife.
Add the chopped capers to the bowl with the other ingredients.Add the deamidated brown rice to the seasoned pulp and let it marinate for an hour, stirring occasionally.
… after marination
Add the grated cheese, incorporating it into the rice.
Line a baking dish with a sheet of parchment paper.
Fill the tomatoes with rice, heaping them with a teaspoon, and place their lid on top.
If there is leftover rice, use muffin cups.
Carefully transfer the stuffed tomatoes to the baking dish, arranging them so they don’t roll.
Briefly preheat the oven.
Bake at 356°F in a convection oven for 40 minutes.Serve on a plate.
Your stuffed tomatoes with rice are ready.
Enjoy your meal!
Good to enjoy warm and/or cold.
You can complete the cheese with mozzarella or replace the cheese with tuna to transform the stuffed tomatoes with rice into a single dish that combines the characteristics that distinguish a balanced meal in a single course.
• stuffed tomatoes with rice and mozzarella
add cubed or diced mozzarella to the rice after marination.• stuffed tomatoes with rice and tuna
add the tuna to the rice after marination.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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